Magnesium enters the body in whole foods but leaves during processing. Refining grains strips away the bran and germ where magnesium accumulates. Soaking nuts and seeds can reduce phytic acid, which binds magnesium and limits absorption. Fortification adds it back, so processed foods sometimes contain more than their whole-food origins.
Green vegetables, nuts, seeds and whole grains hold the highest magnesium content. What this ranking shows you is concentration per 100 g, not how much your body actually absorbs. Phytates and other compounds in plant foods can reduce bioavailability, though cooking and soaking help.
FDA daily value: 420 mg
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Showing 651–700 of 12,978 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 651 | Snacks, CLIF BAR, mixed flavors | Snacks | 147.00 mg | 35% | USDA_SR |
| 652 | Cereals, QUAKER, Whole Wheat Natural Cereal, dry | Breakfast Cereals | 147.00 mg | 35% | USDA_SR |
| 653 | Babyfood, cereal, mixed grain, with biscuit, milk powder and fruit, dry | Babyfoods | 147.00 mg | 35% | CNF |
| 654 | Snacks, Clif bar, all flavours | Snacks | 147.00 mg | 35% | CNF |
| 655 | Drumstick (horseradish-tree), leaves, raw | Vegetables and Vegetable Products | 147.00 mg | 35% | CNF |
| 656 | Babyfood, cereal, oatmeal, with honey, dry | Baby Foods | 146.00 mg | 35% | USDA_SR |
| 657 | Chocolate, dark, 45- 59% cacao solids | Sweets | 146.00 mg | 35% | USDA_SR |
| 658 | Pepeao, dried | Vegetables and Vegetable Products | 146.00 mg | 35% | USDA_SR |
| 659 | Snacks, tortilla chips, unsalted, white corn | Snacks | 146.00 mg | 35% | USDA_SR |
| 660 | Candies, chocolate, dark, 45-59% cacao solids | Sweets | 146.00 mg | 35% | CNF |
| 661 | Snacks, tortilla chips, unsalted | Snacks | 146.00 mg | 35% | CNF |
| 662 | Jew's ear (cloud or wood ear, pepeao), dried | Vegetables and Vegetable Products | 146.00 mg | 35% | CNF |
| 663 | Cereal, ready to eat, Life Multigrains, Quaker | Breakfast cereals | 146.00 mg | 35% | CNF |
| 664 | Soybeans, mature seeds, roasted, no salt added | Legumes and Legume Products | 145.00 mg | 35% | USDA_SR |
| 665 | Cereals ready-to-eat, wheat, puffed, fortified | Breakfast Cereals | 145.00 mg | 35% | USDA_SR |
| 666 | Soybeans, mature seeds, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% | USDA_SR |
| 667 | Soybean kernels, roasted, salted | Legumes and Legume Products | 145.00 mg | 35% | CNF |
| 668 | Soybean kernels, roasted, unsalted | Legumes and Legume Products | 145.00 mg | 35% | CNF |
| 669 | Cereal, ready to eat, Flax Plus Pumpkin Raisin Crunch, Nature's Path | Breakfast cereals | 145.00 mg | 35% | CNF |
| 670 | Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes | Breakfast Cereals | 144.00 mg | 34% | USDA_SR |
| 671 | Oat flour, partially debranned | Cereal Grains and Pasta | 144.00 mg | 34% | USDA_SR |
| 672 | Wheat, durum | Cereal Grains and Pasta | 144.00 mg | 34% | USDA_SR |
| 673 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% | USDA_SR |
| 674 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% | USDA_SR |
| 675 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% | USDA_SR |
| 676 | Grains, oat flour, partially debranned | Cereals, Grains and Pasta | 144.00 mg | 34% | CNF |
| 677 | Grains, wheat, durum | Cereals, Grains and Pasta | 144.00 mg | 34% | CNF |
| 678 | Snacks, rice cakes, brown rice, rye | Snacks | 144.00 mg | 34% | CNF |
| 679 | Snacks, popcorn, air-popped | Snacks | 144.00 mg | 34% | CNF |
| 680 | Seaweed, irishmoss, raw | Vegetables and Vegetable Products | 144.00 mg | 34% | CNF |
| 681 | Cereals ready-to-eat, RALSTON TASTEEOS | Breakfast Cereals | 143.00 mg | 34% | USDA_SR |
| 682 | Rice, brown, medium-grain, raw (Includes foods for USDA's Food Distribution Program) | Cereal Grains and Pasta | 143.00 mg | 34% | USDA_SR |
| 683 | Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY | Breakfast Cereals | 143.00 mg | 34% | USDA_SR |
| 684 | Pasta, spaghetti, whole-wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 685 | Grains, rice, brown, long-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 686 | Pasta, macaroni (elbow), whole wheat, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 687 | Grains, rice, brown, medium-grain, dry | Cereals, Grains and Pasta | 143.00 mg | 34% | CNF |
| 688 | Cereal, ready to eat, 100% Bran, Post | Breakfast cereals | 143.00 mg | 34% | CNF |
| 689 | Nuts, walnuts, English, halves, raw | Nut and Seed Products | 142.40 mg | 34% | USDA_FF |
| 690 | Babyfood, cereal, rice, with bananas, dry | Baby Foods | 141.00 mg | 34% | USDA_SR |
| 691 | Einkorn, grain, dry, raw | Cereal Grains and Pasta | 140.40 mg | 33% | USDA_FF |
| 692 | Beans, kidney, all types, mature seeds, raw | Legumes and Legume Products | 140.00 mg | 33% | USDA_SR |
| 693 | Soy protein concentrate, produced by acid wash | Legumes and Legume Products | 140.00 mg | 33% | USDA_SR |
| 694 | Babyfood, cereal, whole wheat, with apples, dry fortified | Baby Foods | 140.00 mg | 33% | USDA_SR |
| 695 | Beans, kidney, all types, raw | Legumes and Legume Products | 140.00 mg | 33% | CNF |
| 696 | Soy protein concentrate (prepared with acid and water wash) | Legumes and Legume Products | 140.00 mg | 33% | CNF |
| 697 | Beverages, tea, instant, lemon, unsweetened | Beverages | 139.00 mg | 33% | USDA_SR |
| 698 | Muffin, wheat bran, with raisins, homemade | Baked Products | 139.00 mg | 33% | CNF |
| 699 | Tea, instant, unsweetened, lemon flavour, powder | Beverages | 139.00 mg | 33% | CNF |
| 700 | Cereal, hot, oats, large flakes, dry, Quaker | Breakfast cereals | 139.00 mg | 33% | CNF |
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